Why am I not losing weight!

Weight loss journey is a tough one!  We want immediate results and we want them yesterday!  Some people can appear to be doing all the right things but not losing weight...”Why am I not getting anywhere” Is one of the most common questions I get asked as a Fitness Professional. Sometimes, the answer isn't that easy to come by.

But usually, when someone seems to be doing the right things but not making progress, a list of possible problems runs through my head. These are the most common scenarios I tend to see that stop people from getting results—and they could be the culprits for your weight woes, too.

So here are a few hard truths about why you're not losing weight.

You're eating back all the calories you burn.
When you work out, you're burning extra calories. That's why exercise is so important in the weight-loss equation. But a lot of people overestimate how much they burn and under estimate how much they eat.  So often I hear 'but I did a work out today so I’ll treat myself!'— How many times have you faced a food temptation and thought, "Well, I worked out today, so it's OK this time." Or even, "I'll have this now, but work out extra hard tomorrow to burn it off If that sounds all-too-familiar, this is one major reason why you're not losing weight. For you to get a step ahead on the weight loss journey...

don’t underestimate your calorie consumption

don’t over estimate your calorie burn
 
-Exercise can help you lose when you're really using it to burn extra calories, not as a reason to eat more.

You're relying on exercise alone to do the trick.
Yes, exercising can help you lose weight (and it has so many other health benefits) But here's the truth: Exercise alone will not help you lose weight. For emphasis, I'll say it again. If you are relying on exercise alone to lose weight, you are fighting an uphill battle. Here's why.

It takes time, effort and energy to burn 500 calories but you can consume 500 calories in a matter of moments! If you are not changing the way you eat, exercise alone probably won't help you much. As they say, "you can't out-train a bad diet." No amount of exercise can make up for a poor or high-calorie diet. You've got to have both an optimal eating plan and a exercise schedule. 

-You don’t have to eat less you just have to eat right...

You're not eating as health as you think.

There are so many ‘diet’ and ‘healthy’ products on the market and they are just not what they claim to be!  I was looking at the nutrition panel of a protein bar recently and it had as much sugar in it as an average chocolate bar!  People think they are making healthy choices but we are being conned by the marketing of these products.  Just look at the stats!  More than 40% of adults are over weight and over 20% of our children are obese...We are definitely doing something wrong.

- Research confirms that people underestimate the quantity of food they eat, so read labels and measure.

You're doing the wrong kinds of exercise.
If you are exercising regularly, you're already doing a very important thing to improve your health. But when it comes to exercising for weight loss, there's a lot of confusion out there. One day you hear that strength training is the best way to lose weight. The next day you're told to focus on cardio—but not just any cardio, intervals. Then you hear it has to be high intensity intervals. What gives?

-The best exercise plan emphasizes cardio for calorie burning, but still includes strength training to preserve lean muscle. Both are important; neither option can do everything.
 

You're not being consistent enough.
When you're struggling to lose those last few kilos or to overcome a plateau, consistency in your efforts is even more important.  A lot of people stick to strict diet and fitness programs for days or weeks at a time, but their habits simply aren't consistent for long enough. Ever eat "perfectly" and exercise "religiously" for a whole week, only to step on the scale that weekend to see that you haven't lost a gram? "What's the point!" you may think as you go on an all-out eating fest and skip the gym for a couple days. Maybe you don't even make it a few days "on track," but rather you eat right for one day, then fall of the wagon the next.
 

 Think about how long it took to put the excess kilo’s on and do you really think you are go lose ‘Biggest Loser’ style in the first week!  Being good Monday to Friday and indulging on the weekend is called maintenance.  To get on a losing streak you need consistency in both eating and exercise with an occasional cheat meal.
 

-Eat right and exercise as consistently as possible and apply both moderation and portion control when it comes to indulging.

You're not measuring the right things.
A lot of people complain that they're not seeing the scale move, even though they are losing inches and clothing sizes. Despite these obvious signs that they're getting leaner, they still want to see the scale change.
If you are noticing other improvements in your body shape or size, you are losing fat. Ultimately do you want to look amazing in your skinny jeans or are you hoping that people try to guess your weight!

 

-Don't just rely on the scale to measure your weight loss.That number won't really tell you everything you need to know.

You don't need to lose weight.
If you are in the healthy weight range, you probably don't need to lose weight for any health or medical reasons. Still, you may want to lose some pounds for vanity's sake, or even to improve your athletic performance. There's nothing inherently wrong with wanting to lose weight when you're already at an acceptable weight. But, when you only have only a little body fat to lose, it can be extremely challenging for some people.

- When you have less fat to lose, the road may be harder and longer; consistency is key!

You have an underlying issue.
Hormones, gut health, thyroid and can play havoc on weight loss.  If with the guideless of a Fitness Professional you have genuinely ensured that you nutrition and exercise plan is where it should be it is definitely worth seeking medical support whether it be blood tests with your GP or a naturopath consultant it up to you.  

Here are a few other common reasons you may not be losing weight despite doing everything right:

• Your are not getting enough sleep
• Your cheat days are cheating you.
• Stress is your enemy
• You are not eating enough

Weight loss seems simple, but it doesn't happen easily. But many, many people just like you have fought the battle and won—and you can, too. Just be consistent. Track your meals, log your exercise and ask for help and support. And slowly but surely, you will get there.

 

By Sarah Shaw ...Real Fitness for Real Women